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Moving More

Ready, Set, Move: Exercises for Everyone

Whether you’re looking to lose weight or simply improve your health, exercise is key. Regular physical activity has many benefits for people with diabetes. It lowers blood glucose levels and blood pressure, burns calories and can even brighten your mood.

There are many types of exercise that most anyone can do. Consider these:

Walking. You’re probably already doing it. Now do more. Aim to walk for 30 minutes or more each day. Squeeze in extra steps by parking at the far end of the lot or choosing stairs over elevators.

Yoga. Yoga is a low-impact exercise for your body, spirit and mind. Mainly done on the floor with a yoga mat.

Tai chi. These slow-paced body poses are helpful for adultslooking to increase strength, flexibility and balance.

Water aerobics. Your body is more buoyant in water, so you can exercise longer without muscle and joint soreness.

Chair-based exercise. These exercises are done while seated. They include body weight movement, exercises with free weights or using exercise bands.

Been a While Since You’ve Exercised?

Try these tips to get started:

Choose an activity you enjoy so you’ll stick with it.

Set small, reachable goals, such as walking for 10 minutes twice a day.

Join an exercise class or start a walking group.

Add exercise to everyday activities. Lift arm weights while watching TV. Walk around the parameter of the store before doing your shopping.

To stay motivated, track your progress in an exercise diary.

Sources: Physiology & Behavior, Centers for Disease Control and Prevention, National Heart, Lung and Blood Institute, Community War Veterans, National Institute of Diabetes and Digestive and Kidney Diseases, National Institute on Aging, NIH Senior Health, U.S. Department of Agriculture

Background image: Couple on a hike

Get Active

For your health, you should get at least 150 minutes of moderate activity (think: fast walking). You should also get two days of strength training each week (think: resistance bands, free weights, or weight machines). If you haven’t been active for a while, start with shorter exercise sessions and build up to what your doctor recommends.

Sources: American Diabetes Association

Watch Your Meds

Exercise may affect the types of and amount of medications you’re taking. If you use insulin, for example, ask whether you need to change your medication dosage and/or timing around your exercise plan. Talk with your health care provider about the safest option for you.

Sources: National Institute of Aging

Achieve Balance

Try yoga poses to help keep your muscles loose and ward off the aches and pains that come with age. The relaxation that yoga brings helps to lessen tension and lower stress. Do tai chi to help improve your balance and prevent falls.

Sources: Centers for Disease Control and Prevention, National Center for Complementary and Integrative Health

Here is useful advice about how you can learn how to live better with diabetes:

Samaritan Advantage Health Plan is an HMO with a Medicare and Oregon Medicaid contract. Enrollment in Samaritan Advantage Health Plan depends on contract renewal. Other providers and pharmacies are available in our network. This information is not a complete description of benefits. Call 800-832-4580 (TTY: 800-735-2900) for more information. Limitations, copayments or restrictions may apply. Contact the plan for more information. Benefits, copayments or co-insurance may change on January 1 of each year. The pharmacy and/or provider network or formulary may change at any time. You will receive notice when necessary. Samaritan Advantage Health Plan complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability or sex.

Samaritan Advantage HMO plans are available only in Benton, Lincoln and Linn County, Oregon.